By | February 18th, 2018|Beach Body, Wods|

Body Work: 1) Leg press or barbell squat: 3 x 3-5 Rest as needed 2) Weighted lunges: 3 x 8-10 Each leg Rest 60 Seconds 3) Box jump: 3 x 10 Rest as needed 4) Sled sprint: 3 x 30 Meters Rest 60-90 Seconds 5) GHD raises or leg curls: 3 x 8-10 each leg (slow [...]

By | February 17th, 2018|Beach Body, Wods|

Body Work: Push/Pull 1) Incline Machine or Barbell Press: 3 x 8-10 Rest as needed 2) High Row Pull Down: 3 x 8-10 Rest as needed 3) Dumbbell Incline press: 3 x 8-10 Rest as needed 4) Dumbbell incline rows: 3 x 8-10 Rest as needed 5) Push-ups: 3 x burnout Rest 60-90 Seconds 6) Pull-ups: [...]

By | February 15th, 2018|Beach Body, Wods|

Body Work: Full Body GHD back extensions: 3 x 12-15 Heavy Ball/bag carry (hug): 3 x 200 ft Rest as needed Sled hand over hand pull: 3 x 100 Ft. Sled push: 3 x 100 Ft. Rest as needed Push-ups on Kettlebells: 3 x 12-15 Kettlebell Swing: 3 x 12-15 (use heavy KBs for this) [...]

By | February 14th, 2018|Beach Body, Wods|

Body Work: Shoulders/Arms Dumbbell Z press: 4 x 5-8 Rest as needed Dumbbell bicep curl: 3 x 8-10 Palm up Dumbbell front raises: 3 x 8-10 Dumbbell shrugs: 3 x 10-15 Rest as needed Dumbbell bent over reverse flys: 3 x 8-10 Dumbbell tricep kickbacks: 3 x 8-10 Rest as needeed Seated shrugs: 3 x [...]

By | February 11th, 2018|Beach Body, Wods|

Body Work: Legs 1) Back Squat: 4x5-8 Rest as needed 2) Leg extensions: 3 x 8-10 3) Dumbbell reverse lunges: 3 x 8-10 each leg Rest as needed 4) Romanian deadlift: 3 x 8-10 5) Dumbbell forward lunges: 3 x 8-10 each leg Finisher: 1 Set at 80% 8:00 Bike 8:00 Row 8:00 Jog or row

By | February 10th, 2018|Beach Body, Wods|

Body Work: Glute Bridge Dumbbell press: 4×10-12 Rest 60 seconds Bent over Barbell rows: 4x 10-12 Rest as needed Weighted Push-Ups: 3×8-10 Rest 60 seconds Weighted Pull-Ups: 3×8-10 Rest as needed Finisher: 10-9-8-7-6-5-4-3-2-1 Hand release push-ups *On last rep do a ring plank or floor plank hold for 30 seconds each set  

By | February 8th, 2018|Beach Body, Wods|

Body Work: Full Body Kettlebell goblet squat: 4 x 8-10 Russian Kettlebell swings: 4 x 20 Rest as needed Dumbbell floor press: 3 x 8-10 Dumbbell renegade rows: 3 x 8-10 each arm Rest as needed Strict toes to bar: 3 x 8-10 Prone rows: 3 x 10-15 Rest as needed GHD sit-ups: 3 x [...]

By | February 8th, 2018|Beach Body, Wods|

Body Work: Shoulders/Arms Barbell Z press: 4 x 6-8 Rest as needed Dumbbell Cuban press: 3 x 8-10 Dumbbell Lateral raises: 3 x 8-10 DB shrugs: 3 x 10-15 Rest as needed Preacher curl with cable or bar: 3 x 8-10 Tricep press down (with band or cable): 3 x 8-10 Rest as needed Finisher: [...]